Health & Wellness

Press Releases

Fuel Your Body to Kick...Box!

Samantha Erlichman, Manager and Head Trainer welcomes the community to visit the new gym.
Please join me in trying out a free Kickboxing class at the Grand Opening on July 13

The focus of my work as a Health Coach is helping people reach their health and fitness goals by incorporating food and self-care routines that work for their body and lifestyle.   This includes finding a form of exercise that they enjoy and will maintain.

I recently met Samantha Erlichman, Manager and Head Trainer at the new CKO Kickboxing gym in Fanwood.  I was interested to learn how this kind of work-out could help my clients improve their health.  I was surprised to find out that kickboxing is more than just hitting bags.  This program involves a variety of upbeat exercise routines that are both intense and fun.  The members are encouraged to attend at least three of the 22 classes that are offered each week in order to experience significant change to their health.

Samantha also told me that work-out routines burn off 1200 calories at a time. We talked about the importance of fueling one’s body with nutritious and dense energy in order to lose weight and improve endurance when kickboxing.  It’s especially important what you eat before and after your visit to kickboxing so that you can perform your best in class, and recover afterwards.  She invited me to attend their Grand Opening event on Saturday, July 13, to share my advice on healthy snacking and offer samples of my favorite green smoothie.  Now that’s a challenge I will happily take on!

Sign Up for E-News

Whether or not you take up kickboxing, if your goal is to lose weight and build muscle, all of your food, including your snacks should support your goals.  Here are a few simple snacking rules:

·       If you have sweet food, let the sugar come from fresh or frozen fruit.  Some alternatives are: fruit and plain yogurt, fruit smoothies, baked fruit with nuts on top, frozen grapes, frozen fruit popsicles and more.

·       Read the label for a sugar content of less than 8 grams in a serving size. Remember that 1 teaspoon of sugar equals 4 grams, or the amount of sugar in a packet (like the ones you see at restaurants). 

·       Skip the sweet drinks, including fruit juices that your body considers sugar water with vitamins.   If you like the taste of apple juice, eat the apple and get the benefit of the fiber that makes you feel full.  Same for other juices.  In short, consume calories that will really fill you up.  Drink water for thirst.

·       Include protein, fiber and healthy fat in your snacks; it will keep you full and give you nutrients as well.  Examples include:  hummus, avocado, or almond butter on raw vegetables or whole grain crackers.  A handful of nuts and seeds or mixed with dried fruit can be tasty and just enough to keep you going.

·       Make sure your meals are substantial so that your snacks don’t have to be large quantities of anything.  If your meals contain a lot of vegetables and protein and some carbohydrates, then you won’t have to compensate with unhealthy snack food later on. 

I will provide a list of my favorite power snacks and sweet green smoothies at the CKO Kickboxing Grand Opening on Saturday, July 13, 9 am-2:00 pm at 25 South Avenue in Fanwood.  For more information,  go to

If you are unable to attend the event, call me at 908-242-3763 for a free phone consultation to discuss your diet and fitness goals. To learn more about my coaching practice, please visit

TAP Into Another Town's News:

Sign Up for E-News

Scotch Plains/Fanwood

Westfield Family Continues ‘Summer of Kindness’ with Infant Clothing Drive

July 12, 2018

WESTFIELD, NJ — Westfield mom and teacher Sara Liptack is continuing her family’s “Summer of Kindess” with an infant clothing for Furniture Assist, an organization in Springfield that helps formerly homeless people, veterans, the elderly, fire victims, refugees and people fleeing domestic violence.

“I said, ‘What’s the one thing you really ...

It's Not What You Are Eating, It's What's Eating You


Emotional eating can be described as episodes of binge-eating, grazing and/or eating when not hungry to soothe feelings. Emotional eaters have a pattern of eating to cope with stress, emotional conflicts and problems of daily life.

Emotional eating is eating for reasons other than hunger. Instead of physical symptoms initiating the eating, ...

Let's Talk About Suicide

In our world today, it seems our children, no matter the town, state, education, family unit, socioeconomic background, ethnicity or religion are grappling with complex, confounding and complicated issues not even fit for a middle-aged adult. Sadly, one of these issues is suicide. With mental health gaining more attention, the stigma appears to be dissipating but when a mental health ...

What Is Your Bottom Line?

This week's Parshah (Torah reading) is the Parshah of Pinchas the Zealot: the courageous young priest who stood up against idolatry and immorality and, in the end, saved Israel from a devastating plague.

While Pinchas' radical response made him a hero worthy of having a Torah section named after him, we wouldn't necessarily suggest to our children ...

Declaration of Independence – What is it?

July 4, 2018

Dear Editor:

The definition of a free country is where the government does not control what people say or do for political reasons and where people can express their opinions without punishment. The transition from a totalitarian state to a free country will be long and slow.

In a 2017 report Freedom House said that of the 195 countries assessed, 87 (45%) were rated Free, 59 (30%) ...

When to Dial 911: Scotch Plains Rescue Squad Tip of the Month

July 10, 2018

There are many times you should call 911. If you or someone around you is in true medical distress, such as experiencing difficulty breathing, chest pains, bleeding, possible stroke, or any other serious health issues, then 911 should be called as soon as possible. If there are wires down, fire, a crime in progress, or other dangerous conditions to people or property, call 911 ...

Volunteers Help “Spruce” Up Deserted Village

July 15, 2018

A group of student volunteers from the Mitzvah Mania youth community service program visited the Deserted Village of Feltville last month, but not to search for ghosts. They were there to plant spruce trees and pine trees as part of a Union County Adopt-a-Park project.

“Our Adopt-a-Park volunteers play a big role in our County parks, and the Mitzvah Mania students worked hard to plant ...